The clean and jerk, snatch, squat, deadlift, push-press, bench-press, as well as bodyweight movements such as push-ups, sit ups, squats, and pull-ups. No exercise machines here!
3, 3, 3,
20 Russian KBS 70/53
10 CTB pull ups
rest 3 min x 3 sets
* These sets are for quality not speed or time. Move with a purpose and perform each movement as well as possible